Spinning

Indoor
cycling
is a form of high-intensity exercise that involves using
a stationary exercise bicycle in a classroom setting.
The concept was created in the 1980s when Schwinn and
ultra-endurance athlete Jonathan Goldberg ("Johnny G.")
introduced the Spinning program. Participants set goals
based on their heart rate, which can be measured by hand
or using a heart rate monitor and rides simulate variations
in terrain by altering resistance and cadence. If someone
is new to indoor cycling and has not yet purchased a heart
rate monitor then they can judge their level of exertion
on an RPE (relative perceived exertion) scale. This scale
has numbers which range from six (no exertion at all)
to 20 (maximum exertion). Instructors will guide classes
by mentioning what level of exertion a participant should
be at.

The
"Spinning" program, which is licensed by Mad Dogg Athletics,
is the original indoor cycling program and was taught
on Schwinn bikes. Since its launch several competing programs,
and bike manufactures, have emerged, including "Studio
cycling," operated by Reebok, and "Power pacing," from
Keiser. The "Spinning" program is currently partnered
with bike manufacture Star Trac, while Schwinn Indoor
Cycling is an independent program which can be taught
on any brand of bike, although Schwinn Fitness, a division
of Nautilus continues to manufacture several indoor cycling
bikes. Because "Spinning" is a trademarked name many fitness
facilities are getting away from referring to their programs
as such, and instead identifing them as Indoor Cycling
classes.

A typical
class involves a single instructor at the front of the class
who leads the participants in a number of different types
of cycling. The routines are designed to simulate terrain
and situations encountered in actual bicycle rides, including
hill climbs, sprints and interval training. Coasting downhill,
obviously, is easiest to simulate. The instructor uses music
and enthusiastic coaching to motivate the students to work
harder. Most instructors will lead what is called an interval
ride, this is where students will sprint, run, climb, and
jump all in the same ride but there will not be definable
pattern to the exercises.

Each
person in the class can choose their own goals for the
session. Some participants choose to maintain a moderate,
aerobic intensity level, while others drive their heart
rates higher in intervals of anaerobic activity. Besides
being a great form of aerobic activity (burning between
400-600 calories in 40 minutes), spinning is also beneficial
in strengthening the muscles of the lower body. It tones
the quadriceps and hamstrings, along with working the
back and hips. It can be difficult to stay at the moderate
level in a class that is geared towards more intensity.
If the exercise is not done correctly, injuries can occur;
problems with the lower back and knees are most common.
To avoid injury it is important to make sure the seat
position is right for the participant's height. The seat
should be set at a height such that the leg is fully extended
with the foot resting on the pedal. Handlebar height can
be adjusted for comfort; less experienced rider may want
to set them higher to ease lower back discomfort.

Classes
generally use specialized stationary bicycles. Features
include a mechanical device to modify the difficulty of
pedaling, specially-shaped handlebars, and multiple adjustment
points to fit the bicycle to a range of riders. Many have
a weighted flywheel which simulates the effects of inertia
and momentum when riding a real bicycle. The pedals are
equipped with toe clips as on sports bicycles to allow
one foot to pull up when the other is pushing down. They
may alternatively have clipless receptacles for use with
cleated cycling shoes. Stationary cycles used in classroom
settings often do not have the electronic features found
on some models.

The
difficulty of the workout is modulated in three ways:

By
varying the resistance on a flywheel attached to the
pedals. The resistance is controlled by a knob, wheel
or lever that the rider operates, causing the flywheel
brake (a common bicycle brake, a friction wheel, a magnetic
eddy-current brake, a viscoelastic fluid brake, or a
strap running around the flywheel) to tighten. On most
bikes the brake can be adjusted from completely loose,
providing no resistance to pedaling beyond the inertia
of the flywheel, to so tight that the rider can not
move the pedals. Usually riders who can not pedal at
the resistance called out by the instructor are encouraged
to ride at a level at which they feel comfortable yet
challenged.

By
changing the cadence (the speed at which the pedals
turn). Pedaling slower against high resistance expends
more energy than pedaling faster against low resistance.

By
sitting or standing in various positions:

Forward,
with hands at the front-most part of the handlebars
where the handles are parallel to the sides of the
rider's body, used only when out of the saddle

Middle,
with hands on the 12-14" part of the handlebars
that crosses the rider's body

Rear,
with hands at the center part of the handlebars

Each
of these positions works the muscles in slightly different
ways. Proper form for standing while pedaling requires
the body to be more upright and the back of the legs touching
or enveloping the point of the saddle, with the center
of gravity directly over the crank. The center of gravity
or pressure of body weight should never rest on the handlebars.

The
three positions used in indoor cycling each work a different
part of the body and it depends on the level of exertion
whether or not someone changes position or the instructor
can tell the class to change. Position one is when the
rider in the saddle (seated) and the handles are resting
on the center of the handle bars. Position two is when
the rider stands up but can still feel the saddle between
their legs and their hands are light on the handle bars
because they are only there for balance. Position three
is used for heavy climbing and the body is extended over
the handles. It is important to remember to always be
light on the handle bars because they are only there to
help one balance and to adjust resistance accordingly
when changing positions otherwise one's feet might stick
in the pedals.

Most
indoor cycling classes are coached with music. Riders
may synchronize their pedaling to be in time with the
rhythm of the music, thus providing an external stimulus
to encourage a certain tempo. Often, the music chosen
by the instructor is dance music or rock music set to
a dance beat (i.e. 4/4 time), but not necessarily. This
tends to help motivate participants to work harder than
they might otherwise. The instructor also may choose specific
song for sprints, climbs, and jumps. While the music provides
a tempo cue, the cadence does not need to be a multiple
of the beat in order for the rider to feel in rhythm;
the music therefore helps a rider maintain any constant
cadence, not just a cadence that matches the beat.

It
is recommended when riding in a class to bring plenty
of water. Indoor cycling is very energetic and causes
a lot of sweating, and a person who is near dehydration
can easily be dehydrated by the end of an hour of hard
riding. One ounce (30 milliliters) of water consumed for
each minute of work is the recommended and safest hydration
ratio, but this could be varied depending on your weight.

The
flywheel resistance control is also used to brake the
flywheel. When changing from fast pedaling to slow, the
flywheel brake may be used to slow the flywheel rather
than allowing the force of the angular momentum to be
applied to ones knees and legs.

Spinning
as a bicycling technique

Spinning
on a mobile bicycle refers to the technique of using a
range of gears to maintain a constant rapid cadence of
60-110 rpm in controlled, even pedal strokes. This technique
is recommended to improve bicycle control, aerobic fitness
and endurance. Lance Armstrong notably uses this technique
even on steep climbs.